2. INTRODUCTIONMatt Julian – Group Head of Fitness
SPRING INTO AUTUMN
This is the time of year when the days start getting
shorter, the colours start changing, and of course the
weather starts getting cooler… but that is no reason to
start thinking of hibernation or planning to hide away!
To assist you in resisting this temptation, we asked
our fitness and medical teams to give their best bits of
advice on staying active and healthy. Once again they
have come back to us with a wide range of wisdom!
As the weather starts getting cooler many of
us naturally drop our water intake. Our Fitness
Manager, Martyn Evans, tells us why this is a
bad idea! Related to this, Dan tells us how to eat
to ensure our energy levels stay high throughout
the day, and Andrew suggests how we can give
ourselves a chance to get a good night’s sleep.
Scott gives us a reminder to keep the training
programme fresh and new, and Andy gives us his
way of ensuring your workout burns maximum fat.
A lot of wisdom to absorb as the seasons start
to change - but to kick things off, Laura gives
us her advice on springing into autumn!
When is the best time to set our fitness goals? Can
we use seasonal approaches to these promises to
ourselves or should we all wait until the New Year?
I think setting seasonal training programmes
can be highly motivating, invigorating and
perhaps a smarter approach to setting goals in
the first place and actually achieving them.
Autumn is a great time to start goal setting and
planning new training modalities. What a great idea to
create positive habits for the up and coming holiday
season and through the chilly winter months to follow!
With the change of season comes a time to
rethink and restart. What is so special about
January anyway? Why not think of September
as the New Year and get started?
This year adhere to those promises you set yourself.
Rather than TRYING to be in great shape, actively
work towards BEING in great shape and way before
you start rocking around the Christmas tree! Here are
some ways to start making the most of the season.
Take advantage of the weather.
Wrap up and enjoy the crisp air – the sense of
apple picking, pumpkin carving and the crunch of
leaves underfoot. These months are an ideal time to
exercise outdoors and enjoy cooler temperatures.
Go for long walks and discover new scenery
in our Royal Parks, challenge yourself with a
spontaneous sprint up Primrose Hill or grab a
‘Boris’ bike for the afternoon and explore London
city. This way you keep fitness fun. It does not
have to seem like exercise to be a great workout!
Think outside the box.
Autumn is a great time to learn something new.
We have a new timetable of classes at The Third
Space that launches in September! See if something
intrigues you and take a friend along too.
It is the perfect time to gain new physical skills.
Have you ever wondered what it was like to use
the climbing wall at Soho or use the bars and
ropes at Marylebone? Do not be afraid to open
yourself up to learning something new. By next
summer you will have mastered the skill!
Rejuvenate yourself.
This is a great time to rejuvenate body, mind and spirit.
Get a deep tissue massage at spa@thethirdspace
after your workout or a relaxing facial. Try a yoga or
Pilates class. Treat yourself not just with exercise
but other activities that promote wellness, feeling
good physically, mentally and spiritually.
Give yourself 30 days.
It takes about 4 weeks for the body to adapt
to lifestyle changes. That is why people
who give up on their fitness programmes
tend to do so within the first 30 days.
So, when the alarm goes off in the morning and it
is darker and colder, rather than rolling over and
hitting the snooze button, get up, make yourself
a brew and start the day with a positive thought.
After a month, behaviour patterns will have adapted
and it will be much easier to stick to it after that.
Be committed and have consistency.
It sounds so simple, right? Make a commitment (not
an excuse) and be consistent with it. This will lead to a
successful fitness programme but only if adhered to.
Exercise takes commitment. When we prepare and
plan our fitness programme just like everything else
– like meetings, dinners, and getting kids to lessons
and practice – things happen; they get done.
Consistency is also an important component to
consider. If you really want to avoid being disappointed
year in year out make small attainable goals, ones
you can stick to. If you are struggling to set these
parameters for yourself then ask one of our personal
trainers to help guide you through your goals
and tailor your programme personally to you.
Find your motivation.
We are all motivated by different things. It is important
to discover what your individual goals are whether
fat loss, improving your strength, or preparing for a
race or other event. But goals are not enough to get
you there. We have to be motivated by the day-to-
day routine. Choose something you will enjoy doing
and be likely to keep up whether running through the
park, working out with a trainer, or taking part in a gym
class. Creating a challenge for yourself will directly
motivate you, as will the encouragement you receive
from a group class and one of our personal trainers.
Be inspired and be inspirational.
Lastly, remember that anything
worth having takes work!
SPRING INTOAUTUMNLaura Thomas – Marylebone PTI
DO I DRINK
ENOUGH?
Martyn Evans – Fitness Manager
For the majority of people, the answer to this question
with regards to water consumption would be no.
Depending on who you ask, between 50-65% of our
bodies consist of water - in any language that is a large
percentage! We in the UK are lucky enough to have
access to clean, healthy water with the simple turn
of a tap. Drinking enough water should be one of our
easiest daily tasks. Yet it is fair to say that we waste
more water in an average day than we actually drink.
Many of our members embark on a regular exercise
routine with the ultimate goal of looking better
with the added assumption that by looking better
they will also feel better. Exercise alone will not
necessarily make a person “feel better”. The first
question I ask when someone states a desire to
feel better is: “how much water do you drink?”
I genuinely believe that the quickest and easiest
way in which to improve how we feel on a regular
basis is to hydrate. I was chatting with a colleague
recently and he said something that has stuck with
me. He stated that “most of the population is over
stimulated and under recovered”. He makes a
very good point and based on various factors such
as caffeine, alcohol, lack of sleep and unbalanced
nutrition many people are functioning on a daily
basis in a state of permanent dehydration and
are often sustained by artificial stimulants.
The positive effects of adequate water consumption
are numerous, however the most obvious ones
are that it is cheap, readily available, portable and,
most importantly, it keeps us alive! Increasing
your daily consumption will give you the fastest
gains you will ever experience when it comes to
“feeling better”. All of our body’s vital organs and
systems rely on adequate water intake in order
to function correctly. This fact alone should be
motivation enough for us to continually hydrate.
A very simple equation to follow in which
to ensure you are drinking enough water
depending on your body weight is:
Body weight in kg x 0.033 = Water per day in litres
eg. 86kg / 2 = 2.8 litres per day
Depending on your physical activity level on a given
day this may need to increase, however the above
equation will give you a measurable goal to work
towards in order to maintain healthy hydration levels.
Go ahead, have a drink!
Darius Knight, who plays for the GB Table Tennis team
and is a member of The Third Space Soho, tells us
how The Third Space has changed his view of training
and could help him get better results in his sport.
Darius started playing at the age of 10 as an after-
school sport close to where he grew up in Battersea.
But he had grown up as an all-round athlete, so what
got him pursuing table tennis as a sport and career
choice? In short, losing. Darius was used to excelling
in sport and finding himself losing both frustrated
and motivated him to learn to play table tennis.
From humble beginnings, his local coach at
the York Gardens Community Centre promised
him that if he devoted himself to training he
would be playing internationally within 18
months and that is exactly what happened.
At 12, he had his first international match in Italy.
At 13, the England team asked him to move to
Nottingham to train in the Academy and by 15 he
had become the European and World Champion.
Darius went on to win a silver medal in the 2010
Commonwealth Games in Delhi, India and was
selected to play for GB in the 2012 Olympics. He is
currently ranked No. 3 in the English Senior Rankings.
When he started training at The Third Space
Soho in January 2014, he admits that he had
always struggled to work out at a gym, feeling
bored very quickly... until he took part in one
of Fitzroy Gaynes’ weight classes, that is.
Usually training in the Academy, Darius was blown
away by the results that he could see and feel
after just one session and so Fitz instantly gained
Darius’ respect as a personal trainer. Even in short
episodes, as I am sure many of our lunchtime
members can attest to, Fitz really gets his clients
working hard. Gym sessions are now exciting
and something to look forward to for Darius.
Fitz has personalised Darius’ programme to improve
his game. He focuses on building Darius’ upper body
strength and balance, even working on concentration
techniques. Overall this has helped Darius maintain
his game and kept him winning even when he is not
training to compete. Whereas before Darius thought
of his playing getting him fit, Fitz has revealed
that his getting fit is what can help him play.
At the Academy Darius trains with his
teammates but he now recognises the need to
train individually as well. He has a new-found
mental strength and has picked up skills that
give him an edge against his opponents.
Darius has recently launched his own equipment range
of tables and bats, available at www.dariusknight.com.
He is also an Athlete Mentor for SKY Sports Youth Trust
“Living for Sports” programme, which involves him
encouraging children to take part in sports in schools.
Over the next 12 months, Darius has his sights set
on being England’s No. 1. He is hoping to compete in
the World Championships, the European Olympics
and the 2015 Commonwealth Championships.
We look forward to hearing of his success!
THE Third Space members receive a 10% discount. Simply show your
membership card to a member of staff. Open all day for breakfast, lunch, afternoon tea
and dinner. 6.30am to 11pm Monday to Friday, from 7am on Saturdays and Sundays.
To book call 020 7969 3900 or visit us via The Pantry’s entrance on Bulstrode Street.
Our sister restaurant
108 Bar & Grill will
be closed for a full
refurbishment for two
weeks in September
and will open again on
Monday, 22 September
with new menus, décor
and style.
Open all day, the Pantry has quickly become a local favourite and in
March introduced its Juicery menu made up of healthy, fresh juices
and smoothies. Celebrated by health and fitness fans alike, recipes are
created with the help of experts in the field of nutrition and integrative
medicine to answer all your daily healthy food needs.
Just a two-minute walk from The Third Space’s Marylebone Club, The Pantry at 108 is
The Marylebone Hotel’s newest dining destination. The bright, modern space, accessed
via its own entrance on Bulstrode Street, offers a menu featuring healthy and classic
dishes. Come and sample the delicious gluten-free afternoon tea or simply indulge in
the Pantry’s seasonally changing selection of dishes and home-made cakes.
108marylebonelane.co.uk@108Marylebone /108MaryleboneLane
SUPER FOOD
GET FIT TO PLAY,
NOTPLAYTOGETFITDarius Knight – GB Table Tennis Team
32
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KEEPING
ENERGY
LEVELSUPDan Meek – Marylebone PTI
Do you ever get that feeling where you eat
breakfast and then get tired or lethargic by 10 am
or 11 am? And then again after lunch at 3 pm or
4 pm? It makes you feel like you are running low
on energy and that your days are so tiring.
Everyone has experienced that feeling before where they
eat a large meal and then feel lethargic and just want to
sleep (think Christmas day). But breakfast and lunch are
never really large meals. So why does this happen?
Maybe it is not about the volume of food you are
eating but the macronutrient content of the food.
I bet you think it is a blood sugar crash or that
your morning caffeine is wearing off. It is much
more likely to be due to the protein content of
the meals you are eating. Yes, I said protein.
When you eat a meal that contains mainly
carbohydrate with small amounts of protein (<10g)
your body produces a hormone called “serotonin”.
This leads to feelings of relaxation, lethargy and
results in reduced performance and reduced
mental alertness. Now it is not as simple as saying
carbohydrates make you sleepy - there are many
processes that occur leading to serotonin production.
The main process is how your meal composition
affects free amino acid content in the body.
To have a positive impact here, all we need to do
is add some protein (>30g) to those meals that are
high in carbohydrates, and due to the processes
mentioned earlier, serotonin production is reduced
and catecholamine hormone levels rise. Simply put,
having this mixed meal of protein and carbohydrate
will help to reduce those feelings of lethargy and lead
to better concentration, alertness and productivity.
So what does this mean in practice?
How can this information help you?
Well, if you have a bowl of cereal or rounds of toast
in the morning a great way to increase the protein
intake of that meal is to have a whey protein shake
with it, or, better still, ditch the processed food and go
for a bowl of porridge with nuts and honey sprinkled
on top along with your whey protein shake.
If you enjoy your toast in the morning and
cannot live without it, then have 3-4 soft boiled
eggs on the side or, even better, skip the jam
and have poached eggs on your toast.
One of the best breakfasts you can have is a mixed
veg ommelette with plenty of chicken and ham on
WHAT AM I
ACHIEVING?Scott Phillips – Marylebone PTI
So with the season changing from summer to
autumn, does that mean you should change your
workout plan and nutrition? In short, not really!
Most people change their exercise for a more
aesthetic approach, for example, that ‘beach
body’ in the summer and then dial it down for
winter. Bodybuilders go through a ‘bulking’ and
‘cutting’ phase pre-competition much the same
as boxers train for a fight. So why do most people
– and mostly guys – follow the same regimens
when they have no intention of competing?
It is easier to be strict for a short period of time
or for a particular goal than it is for an extended
period of time and when I say strict I am talking
about both training and eating. The former
requires effort and the latter discipline and, of
course, both factors require consistency.
To me there are two types of person in the gym:
the one who comes to exercise and the other
who comes to train. What is the difference?
Exercise to me is basically just moving. 30 minutes
of cardio that you do followed by some machine
weights, sticking to that 2 year old programme
a trainer gave you that was designed to get you
started. You do it, in essence, because it is easy. You
work up a little sweat and you leave feeling pretty
good but ultimately not really changing anything!
Training, on the other hand, is coming to the gym
and leaving your comfort zone at the door. You
understand that in order to change you need to
become comfortable with uncomfortable. You work
hard at whatever programme you are currently
working through and leave the gym with nothing
left to give, knowing you achieved something.
This includes a nutritional plan that compliments
your goals and enables you to push yourself in the
workouts and repair efficiently for the next time.
Your nutrition should be consistent. The term diet
implies your current nutritional habits have an expiry
date. That is why most of them do not work long term.
A diet is usually based on negative energy balance,
which is less calories going in than you are burning
off, inevitably leading to overall weight loss. When
you have achieved the weight you want you will come
off the ‘diet’ and return to the eating habits that got
you in to the shape you did not want. This is known
as a positive energy balance, when you have more
calories going in than going out and you gain weight.
A nutritional plan is often based on neutral
energy balance which is, as you guessed
it, an equal calorie-in calorie-out.
We come to a gym to be fit, healthy and look good
but in addition to looking good our bodies need to
function properly. Without challenges our bodies
tend to stagnate. They become lazy and adapt to
our set daily routines and pretty soon all we are fit to
do is what we do day in and day out. Injuries occur
out of the most mundane actions born from a lack
of strength and the repetitive nature of our lives.
Our nutrition becomes about how we feel
emotionally and not what our bodies require and
let us not forget our food is literally what we are
made of... Just let that sink in for a second.
So you are probably thinking of what you can do now.
You have a couple of options but the most logical is to
go to someone who knows what they are doing. As a
personal trainer I strive to educate. There is so much
misinformation available that it is sometimes hard
to see the wood for the trees. So why not seek out
someone who could clear the mess, explain the jargon
and point you in the right direction? An hour of the gym
is 4% of your day. Make sure it is used in the right way.
top, and a couple of pieces of fruit on the side mixed
into a natural yogurt that is high in probiotics.
Increasing your protein intake will not turn you into a
muscle bound bodybuilder, but instead will help you
lose body fat, keep you feeling fuller for longer and
more importantly help stabilise your energy levels
throughout the day. Leaving you feeling younger,
more vibrant and more likely to achieve your goals.
SLEEPFOR
HEALTH
Andrew Johnston (Mbone PTI)
Healthful sleep has been proven to be the single
most important factor in predicting longevity: more
influential than diet, exercise, or hereditary factors.
But how much sleep is needed in today’s society?
The National Sleep Foundation recommends that
adults should aim for between 7-9 hours sleep per
night for the average population. However, reality
speaks differently. The population of the UK stand with
around 18% of people having reported sleeping less
than 6 hours a night, and 27% saying they rarely get a
good night’s sleep during the work week. This makes
the average population figures coming out lower than
ideal, with 6-7 hours as the current population average.
This lack of sleep can be the first of many steps
to psychological issues such as increased stress
levels, and increased chance of depression,
insomnia, and anxiety. These issues can obviously
be very detrimental and lead to numerous more
problems if not addressed and dealt with.
Luckily one of the solutions to this problem is readily
available – exercise! Weight lifting exercises have been
proven to improve sleep quality, decrease the chance
of depression, and increase strength and quality of
life without significantly changing habitual activities.
This is a very easy solution to increasing sleep quality
and general quality of life to help you feel young and
fresh again. This type of solution was also found in
many treatments of patients with sleeping disorders.
There are many other proven methods that can be
used to help improve sleep quality such as music.
Multiple studies have shown that music, such as
relaxing classical music, is an effective intervention
in reducing sleeping problems. This can be any form
of music that is soothing and relaxing, and results have
been seen with population groups ranging from older
adults through to students. Music therapy has helped
them feel revitalised and be able to concentrate more
throughout the day.
So it can be said that exercise of any level will assist
in quality of sleep. Higher quality of sleep can in turn
increase home comfort, and work and gym efficiency,
helping to balance all the different spaces of our life.
4
4. Instead of waiting until next summer to start thinking
about your fat loss training, I thought this was as good
a time as any to put my own little spin on training for
fat loss!
Firstly, you have to get your diet right. My main rules in
eating for fat loss are:
01. Eat protein in all meals, 3 times a day.
02. Eat fats (avocados, oils, fish, seeds, etc.)
in every meal.
03. Eat plenty of green veggies, especially
cruciferous vegetables.
04. Eat more carbohydrates on training days and less
on rest days.
05. Only drink green tea and water.
So when it comes to training and fat loss, muscle
tissue is your best friend because it is metabolically
active, i.e. it needs lots of energy. So training for gaining
or maintaining muscle should always be your number
one goal regardless of whether you are male or female.
So carry out your strength session as you would do
normally: 5 reps x 5 sets or 8 reps x 3 sets with lots
of big lifts, squats, deadlifts and chin-ups. Make sure
that you vary your rep range every 4 to 6 weeks and
switch the exercises to make sure you shock the body.
Then end the session with one of the short workouts
I have listed below as a bolt-on to finish.
30/20/10 Kettlebell Swings and Press-ups
This combination is popular because it only requires
a kettlebell so you can do it almost anywhere. You
do need to know good kettle bell swing technique for
this one and for a more advanced work-out you can
replace press-ups with clap press-ups.
How to do it:
Start with as many kettlebell swings as possible in 30
seconds. Rest for 30 seconds.
Then do as many press-ups (or clap press-ups) as
possible in 30 seconds. Rest for 30 seconds.
Next do swings hard and fast for 20 seconds. Rest for
20 seconds.
Follow it up with 20 seconds of press-ups (or clap
press-ups). Rest for 20 seconds.
Finish with 10 seconds of swings. Rest for 10 seconds.
10 seconds of press-ups (or clap press-ups).
Rest for 30 seconds and repeat the sequence once
more.
5 Minute Squat, Curl and Push Press
This challenging complex can be performed with a
kettlebell or a dumbbell in each hand. It is an ideal
finisher for people that are short on time and do not
have a lot of space to move, but it is also great for
everyone else that wants to burn fat and build their
anaerobic threshold.
How to do it:
Stand with feet shoulder-width apart while holding a
weight in each hand, arms hanging at your sides. Push
the hips back and squat until the weights are just below
the knees. Quickly stand up as you simultaneously
curl the weights and then dip down a few inches and
push-press the weights overhead using leg assistance.
This entire movement should be smooth without any
hesitation. Bust off as many hard and fast continuous
reps as possible in 2 minutes.
Rest for 60 seconds and repeat.
5 Minute Leg Press Challenge
This is the simplest of the lot but obviously it works
best on lower body days. The trickiest part is getting
the weight correct. 100+kg for men, 60+kg for women.
2 minutes continued pressing, maintaining controlled
range never locking out your knees and without
stopping. You can go partial range for brief moments
of the 2 minutes but only as active recovery.
Rest for 60 seconds and then repeat the effort.
150 Band Squat Jump, Push-up Combo
The band jump squat and push-up is an awesome
combination, but it becomes pretty brutal when you
have to knock out 150 total reps as fast as possible.
Band squat jumps – the problem with regular squat
jumps (vertical jumps) is that on landing often knees
will buckle inwards. To counter this, grab a small band
or physio tubing. Put this around your knees and when
you perform your squat jumps continuously push
outwards against the band. Having the band next to
your knees gives you greater sensory awareness of
what your knees are doing making it much easier to
maintain knee tracking.
How to do it:
Start with 15 band-jump squats, then drop to the
ground (keep the band on) and do 15 push-ups. The
next round is 14 of each. Continue dropping a rep each
round until you reach 10. Absolutely no resting until
you have finished all 150. If you are struggling with
the press-ups, drop to your knees when you cannot
maintain form. Just don’t stop.
With this bolt-on to your training, prepare to turn up
your fat burning!
What is the point? The intense combination of
exercises that stimulates all the major muscle
groups to induce the highest metabolic cost possible.
Basically, it is the longest 5 or 10 minutes of your life,
and it should be performed at the end of your
strength workout.
This is because your available energy stores are
lower than normal after a strength training session.
This depletion creates the ideal time to augment the
demand for energy since your metabolism will trigger
hormone-sensitive lipase in adipocytes in order to
provide this energy. In essence, you can stimulate a lot
of fat burning at the end of a workout.
Warning! If you do this correctly you will not want to do
anything afterwards. It should be exhausting up to the
edge of nausea, and you can take pride in the fact that
you stoked your fat-burning capacity.
REBECCA
HOSSACKART
The Third Space and Rebecca Hossack Art
Gallery have been in collaboration for some
time offering fitness-goers the opportunity to
exercise and unwind alongside fabulous art.
A recent re-launch sees the work of Claire Milner
adorn the walls at Marylebone. Described as
metaphors of our time, Milner’s collection investigates
endangered species through a mix of media. Her
crystal animals are set against a painted background
on which she explores the reasons for their threatened
status. Here, Milner makes her point through words,
or something as simple as a human handprint. Look
out for the gorilla in the men’s changing room.
At Soho, Rebecca Hossack Art Gallery’s eclectic
mixed show is currently on display. Artists
available for viewing include Piers Bourke, whose
work combines photographic images with three-
dimensional structures, offering thought-provoking
re-interpretations of reality by manipulating form
and space. Also on display is print-maker Phil
Shaw who, like Bourke, plays with our perception
of the everyday. His acclaimed ‘Bookshelf’ series
sees books on shelves whose titles have melted
together, taking digital printmaking into a new age.
Innovation is also a hallmark of Laura Jordan’s
canvases on show at Soho. Depicting cityscapes
from across the globe through a range of materials,
Jordan follows the satirical traditions of Hogarth
by charting the political and social character of
contemporary urbanity. Finally, not to be missed
are Robert Bradford’s dog sculptures. Crafting
their three-dimensional forms from discarded
children’s toys, Bradford works with materials that
he feels are loaded with history and use. He regards
theses colourful building blocks as mini sculptures
in their own right. As the viewer explores the
individual toys forming each dog, they are invited
to travel back into the past, as both childrearing
and childhood memories are awakened.
KEEP FATLOSSSIMPLEAndy Vincent – Soho PTI
THE BACK SQUAT
BACKGROUND
The squat pattern is a very natural human movement pattern. Not being able to
perform the squat pattern effectively can lead to injury, muscular and skeletal
imbalances later on in life. The back squat is one exercise that, if done properly
and regularly, lays down a strong foundation for most other exercises to be done
effectively. Being strong in a squat movement will lead to improvements in:
„„ strength,
„„ fat loss,
„„ endurance & cardiovascular
training,
„„ injury prevention, and
„„ muscle building training.
The back squat is a more hip dominant
exercise than the front and goblet squat.
It exercises the whole of the lower
body. The quadriceps, Gluteal group,
hamstrings, and hip flexors are the
main muscle groups being used. The
upper body is also involved heavily, and
being able squat effectively requires a
strong posterior core and a strong upper
back. Both these areas are exercised
throughout the squat movement as they
both keep the spine in a neutral position.
„„ If you spend most of your day sat
down, more than likely your hips
flexors are going to be very tight.
This will make squatting to an
effective depth hard work.
„„ The spiderman lunge and pigeon
pose are a good mobility drills to
help open up your hips. Hold each
stretch for 30 seconds on each leg
x 2 sets.
THE START POSITION
„„ Head up.
„„ Chest out.
„„ Shoulder blades pulled back.
Feet shoulder width apart.
„„ Feet pointed outwards.
„„ Bar on upper shoulders. Bar held in
overgrasp claw grip.
„„ Elbows bent 90 degrees.
THE DESCENT
„„ Breathe in and hold your breath.
„„ Tighten lower back and bend legs
keeping your torso upright. Keep
feet flat on the floor.
„„ Bend legs until top of thighs break
parallel to the floor.
„„ Maintain a straight back
(Lordotic curve).
BOTTOM POSITION
„„ Head up.
„„ Chest out.
„„ Straight back
(Lordotic curve evident).
„„ Knees point out along line of big toe.
„„ Knees go past the toes.
THE ASCENT
„„ Lead with the chest.
„„ Drive upwards by extending the
hips and knees.
„„ Keep torso upright and maintain a
straight back.
„„ Stand up explosively.
„„ Breathe out as an erect stance
is achieved.
1.1 Rounded lower back at the bottom
of the squat will cause lower
back injury.
1.2 This is caused by weak abdominals
and lower back muscles, and lack
of flexibility in ankle, hips or
upper body.
1.3 Weight is too heavy and needs to
be reduced until correct technique
is executed.
2.1 Incorrect knee alignment, too much
internal rotation. This can cause
injury and pain at knees.
2.1 This is caused by poor mobility
at the ankles and/or weak hip
adductors or extensors (glutes).
2.1 Weight needs to be distributed to
the heels and outside of the feet to
correct technique.
2.1 Weight may need to be reduced
until correct technique is performed.
STEP 1: IMPROVING MOBILITY & WARMING UP
STEP 2: CORRECT TECHNIQUE
COMMON MISTAKES
Being able to squat so your thighs are parallel with the floor, or hips below the knees
requires good flexibility in your ankles, hips and upper body. So doing the squat through
a large range of motion with help with flexibility, which will help prevent any injuries.
„„ Stand with the foot a few inches away from the wall and flex the ankle so the
heel stays in contact with the floor and the knee touches the wall.
„„ Rock the ankle back and forth, not holding the stretch.
„„ Do this 10-15 times on each foot.
ANKLE SELF-MOBILISATION
HIP MOBILISATION
1.
SPIDERMAN LUNGE PIGEON POSE
THE ASCENT
BOTTOM POSITION
START POSITION
2.
6 7
5. SOHO
Mon – Fri: 6.30 – 23.00
Sat – Sun : 8.30 – 20.30
MARYLEBONE
Mon – Fri: 6.30 – 23.00
Sat – Sun : 8.00 – 20.00
THE THIRD SPACE MEDICINE
Mon – Fri: 7.30 – 20.30
Sat – Sun: Closed
THE THIRD SPACE PILATES
Mon – Fri: 7.30 – 20.30
Sat: 9.00 – 17.00
Sun: Closed
SPA@THETHIRDSPACE
Please see website
for opening hours
SOHO
020 7439 6333
sohoenquiries@thethirdspace.com
www.thethirdspace.com
MARYLEBONE
020 7042 6333
maryleboneenquiries@thethirdspace.com
Marylebone
Bulstrode Place
Marylebone Lane
London W1U 2HU
Soho
67 Brewer Street
London W1F 9US
MOVEMENT
COURSE AT
THE THIRD
SPACE
2014 has been a big year for improvement at
The Third Space. Now that the extensive upgrades
to our Soho Club are complete we would like to
announce an exciting development within our
education department. We have always regarded
ourselves as leaders in the fitness industry and to this
end we have decided to make our in-house education
programme available to anyone with a passion for
improving their understanding of how our bodies move.
For the last 2 years all personal trainers at
The Third Space have taken part in our 2 day
in-house programme which covers the practical
applications of kinesiology, biomechanics and correct
coaching techniques. By making this course available
to all health and fitness professionals and, indeed,
exercise and anatomy enthusiasts who do not work
in the fitness industry we are affording ourselves
the opportunity to directly influence the quality of
instruction being delivered in UK and hopefully have
a hand in the direction in which our industry is going.
The course is heavily focused on being able to
identify and define what movement is occurring at
which joint and to then develop a thought process as
to whether or not that movement is appropriate for
the client. Once this is determined the appropriate
exercises can then be selected based on that client’s
unique movement pattern as opposed to a generic
one-shoe-fits-all approach to exercise prescription.
By combining the mechanics of movement with the
latest research on coaching and exercise prescription
our 2 day course will deliver an eye-opening
insight, particularly to those who have been
thinking about training from a ‘muscle-first’
and ‘body-part’ thought process.
The Third Space has seen the benefits of our trainers
having the ability to look at movement in this way
and are excited to now be able share it with trainers,
therapist, coaches and enthusiasts everywhere.
The next ‘Movement’ course will be held on 27 and
28 September 2014 from 10 am – 5 pm in the studio
at TTS Soho. The course fee is £500 for the 2 days.
For information on enrolment please contact
camelia.ghigea@thethirdspace.com.
SOHO CLUB
–NEW
ENTRANCE
AND MOVE
TOBREWER
STREET
On 14 July 2014 the Soho Club moved into its
magnificent new reception on Brewer Street.
At the same time the Medical Centre and main
studio relocated to the first floor of Brewer Street.
The areas have been well received by members
and we are delighted with the improvements that
the new facilities make to the Club. Energy flows
through the new open layout into all areas and
the new reception desk means that we can give
an even warmer welcome to our members.
This represents the end of Phase 1 of the Soho
works. Phase 2 will be the unveiling of the new
ceiling and lighting feature above the glass floor
which will be in October 2014. Phase 3 will be the
addition of a new, even larger studio overlooking the
glass floor which is scheduled for Autumn 2015.
We immensely appreciate the patience shown by all
our members and medical clientele during Phase 1
and are delighted to be able to confirm that Phases
2 and 3 should cause minimal member disruption
– and definitely no more complete Club closures.
